When I was a Starbucks barista, I made countless hot chocolates, vanilla steamers and cotton candy Frappuccinos for kids and teens alike. But knowing firsthand how much sugar goes into those drinks, I figure parents may want to know some healthier options before buying them a bev on their next coffee run. To find the best Starbucks drinks for kids, I spoke to Dr. Felicia Stoler, DCN, a registered dietician, nutritionist and exercise physiologist, and we vetted the chain’s menu to bring you this list.

I’m a Former Starbucks Barista, and Here Are the 21 Best Sugar-Free Drinks at Starbucks

Meet the Expert

Dr. Felicia Stoler, DCN, is a registered dietitian, nutritionist and exercise physiologist. She’s the author of Living Skinny in Fat Genes: The Healthy Way to Lose Weight and Feel Great and the former host of TLC’s Honey, We’re Killing the Kids.

A Note on Kids, Coffee & Caffeinated Beverages

“The American Academy of Pediatrics recommends no caffeinated coffee, tea, soda, sports drinks or other products for children under 12, while adolescents between 12 and 18 should limit their intake to less than 100 milligrams per day, about the size of an old-fashioned cup of coffee,” Stoler explains. “Caffeine is a cardiac stimulant, which is why kids do not need it.”

Regular coffee and espresso drinks, black and green teas, regular coffee-based Frappuccinos, Refreshers and Iced Energy drinks all contain caffeine. However, Starbucks also offers decaf coffee, decaf espresso, herbal tea and decaf Frappuccinos. That said, many of the decaf options still include a lot of sugar, another concern for Stoler.

“There has been an abundance of messaging around the harmful effects of processed foods,” she explains. “Diet and sugar-sweetened beverages are at the top of the list of the most over-consumed products. Sticking to water is significantly better than sweetened beverages. The best way to think about sweetened drinks is to equate them to ice cream or a sugary donut.”

8 Tips for Ordering Starbucks Drinks for Kid

• PSA: Refreshers are *not* decaf. They contain 45 milligrams caffeine in every Grande. While that’s not as much as a cup of joe, you should know it’s there before ordering one for your kid, especially if they’re under 12 years old.
• Did you know the Tall isn’t the smallest size? You can order hot drinks in an eight-ounce Short cup instead. If you want to reduce calories and sugar intake but still give your kid a treat, this is a smarter way to do it.
• Iced coffees and teas sometimes come sweetened by default. Always order them unsweetened to ensure the barista doesn’t add Classic syrup without your knowing. “All flavoring that is added can also be reduced, as in fewer pumps of flavor or scoops of pearls,” adds Stoler.
• Some nutritionists aren’t in favor of sugar-free syrups or non-nutritive sweeteners. But you can always ask your barista what sugar-free flavorings they have on hand. (There’s typically always sugar-free vanilla and a lower-calorie mocha on hand, in case your kid is craving hot chocolate.)
• If your teen is always eyeing your cappuccino or latte, order them a short Caffè Misto (aka a drip coffee topped with steamed milk) to save a few bucks. It’s cheaper than a latte but similar enough that they’ll be satisfied.
• Ordering skim milk whenever possible reduces the calories and fat of a drink without sacrificing protein.
• Additionally, ordering nondairy milk in regular milk’s place may be less healthy, since these products usually contain additives and refined sugar.
• If your kid can’t consume dairy and they’re having a drink that calls for milk, almond milk is the lowest-calorie and lowest-sugar choice at Starbucks.